Peanut butter is a favorite food for many people, and there are lots of debates about whether it’s healthy or not. Some people claim that peanut butter can help reduce blood pressure, while others say it’s high in fat and salt and can cause heart problems. So, what’s the truth?
Peanut butter reduces blood pressure when consumed in the right amounts. It contains monounsaturated and polyunsaturated fatty acids that reduce the risk of weight gain and obesity. It also improves satiety levels making you feel fuller and eat less, further reducing the risk of hypertension.
In this article, we present solid facts about peanut butter and its relation to blood pressure. Let’s get started.
How Peanut Butter Reduces Blood Pressure
Before we go any further, it’s important to highlight a few healthy facts about peanut butter:
- Peanut butter has several healthy nutrients, including vitamin E, vitamin B6, Niacin, Manganese, Magnesium, and Phosphorus.
- Peanut butter can reduce the risk of heart disease by 38%.
- Two tbsp (28.3 g) of peanut butter a day for five days may help reduce the risk of Type 2 Diabetes.
- Peanut butter also has high calories and fat content.
High blood pressure can result from high cholesterol levels, diabetes, underlying heart conditions, stress, and poor lifestyle practices. Lack of exercise, excessive alcohol consumption, excessive weight gain, and high salt intake are also some things to look out for.
With a controlled amount of peanut butter and a few healthy practices, you can turn the high blood pressure down a notch.
Peanut butter reduces blood pressure by targeting its risk factors. It contains oleic acid, which reduces the risk of diabetes and insulin resistance, which occurs when your cells don’t take up sugar from your blood even after insulin production.
Simply put, various nutrients have a role to play in tackling high blood pressure as follows:
- Oleic acid and Omega 6 in peanut butter help regulate cholesterol, which causes weight gain.
- Arginine, an amino acid found in peanut butter, helps promote good health in your blood vessels.
- Copper in peanut butter may also reduce the risk of heart disease.
Normal blood pressure should always stay below 120/80 mm Hg. Elevated blood pressure or pressure slightly above normal ranges from 120-129 systole over less than 80 diastoles. If your blood pressure goes above this, it means that you have high blood pressure (hypertension), and you should consult with your doctor as fast as possible for diagnosis and treatment.
What Is the Best Peanut Butter for High Blood Pressure?
Now that we know peanut butter can reduce blood pressure, it’s time to find out which type you should go for.
Different brands process their products differently, as some add sweeteners, artificial flavors, trans fats, and salt. There’s no telling how much foreign content you’ll find in your peanut butter. You’ll need to check the label to find out what exactly the manufacturer put in their product.
The best peanut butter for high blood pressure is natural peanut butter, as it has little to no additives and a tiny amount of salt. Peanut butter brands with sugar additives, trans fats, and salt have a reduced nutritional value.
The added sugar and salt may also raise your blood pressure when eaten excessively.
Natural peanut butter has more nutritional value and less cholesterol that helps maintain weight. You can always go the extra mile and make your own peanut butter at home with no preservatives, no additives, and eat it without fear. If making your own spread sounds tedious, visit an organic store near you and buy natural peanut butter.
Health Benefits of Peanut Butter
As mentioned before, peanut butter has an arsenal of nutrients that work together to build your healthy body. Other benefits include:
- Peanut butter is rich in body-building proteins.
- It contains copper, which your body uses to form strong bones and boost immunity.
- The oleic acid in peanut butter helps control the “good” cholesterol and blood sugar levels to reduce the risk of heart disease.
- Peanut butter makes you fuller longer thanks to the healthy fats, proteins, and fiber that take a long time to digest. This helps in weight management.
- Peanut butter contains antioxidants such as manganese and vitamins B&E. These substances reduce the risk of benign breast disease.
- Arginine, an amino acid found in peanut butter, is converted to nitric oxide, which prevents the hardening of blood vessels. This means that your arteries and veins can expand and contract as needed, thus preventing heart and vascular diseases.
What Are the Side Effects of Eating Too Much Peanut Butter?
Don’t get your hopes up yet. As good as it sounds, peanut butter has some downsides if you’re eating too much of it. The sheer amount of additives, chemicals or pesticides, and fats is enough to knock you off your healthy track.
The side effects of eating too much peanut butter can lead to weight gain and obesity. Commercial peanut butter has a high-calorie content and saturated fats, which may cause heart disease.
Excess intake of omega 3 and 6 found in peanut butter may cause oxidative stress, inflammation, and clogging of blood vessels.
A high intake of peanut butter increases phosphorus in your body. This can limit your body’s absorption of other minerals like zinc and iron, leading to other bad side effects. Commercial peanut butter with added sugar increases your blood sugar, which brings down the elasticity of the blood vessels.
If you had high blood pressure before, inelastic veins and capillaries are at risk of getting damaged by the high pressure of blood flowing in them.
Other side effects include intolerance to peanut butter which can lead to peanut allergy.
Control your intake to avoid the negative side effects rather than gobble up every bit of peanut butter you find. Eat 2 tbsp (28.3 g) of peanut butter a day, and all should be well.
Final Thoughts
Peanut butter is an excellent source of protein, fiber, vitamins, and minerals. However, excessive consumption can lead to weight gain and health problems like heart disease and diabetes.
Moderation is key when it comes to eating peanut butter, so enjoy it in moderation as part of a healthy diet, and you’ll reap all the benefits without any of the drawbacks.
